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Calorie Calculator

Calculate your daily calorie needs with our free calorie calculator. Uses the Mifflin-St Jeor equation to estimate BMR, maintenance calories, and targets for weight loss or gain based on your age, gender, height, weight, and activity level.

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Every calculator is built using industry-standard formulas, validated against authoritative sources, and reviewed by a credentialed financial professional. All calculations run privately in your browser - no data is stored or shared.

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How to Use the Calorie Calculator

  1. 1. Enter your personal details - input your age, gender, height, and current weight.
  2. 2. Select your activity level - choose from sedentary, lightly active, moderately active, very active, or extra active based on your typical weekly exercise.
  3. 3. View your BMR and maintenance calories - see your Basal Metabolic Rate and how many calories you need to maintain your current weight.
  4. 4. Review weight change targets - check recommended calorie targets for mild weight loss (-0.5 lb/week), standard weight loss (-1 lb/week), or weight gain.
  5. 5. Adjust activity level to compare - try different activity levels to see how exercise impacts your daily calorie needs and weight management goals.

Calorie Calculator

Estimate the number of calories you need each day to maintain, lose, or gain weight. Enter your age, gender, height, weight, and activity level to get your Basal Metabolic Rate (BMR) and maintenance calories, plus targets for mild weight loss (-0.5 lb/week), weight loss (-1 lb/week), and weight gain.

How Daily Calories Are Calculated

This calculator uses the Mifflin-St Jeor equation, widely regarded as the most accurate BMR formula. For men: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age + 5. For women: BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age - 161. Your BMR is then multiplied by an activity factor (1.2 for sedentary up to 1.9 for extra active) to get maintenance calories.

Example

PersonAgeGenderWeightHeightActivityMaintenanceWeight Loss (-1 lb/wk)
Office worker30Male180 lbs5’10”Sedentary2,126 cal1,626 cal
Active runner28Female140 lbs5’6”Very Active2,390 cal1,890 cal
Moderate gym-goer35Male200 lbs6’0”Moderate2,756 cal2,256 cal

Key Factors That Affect Calorie Needs

  • Activity level — moving from sedentary to moderately active can add 500+ calories to your daily needs
  • Muscle mass — more lean mass raises BMR because muscle burns more energy at rest
  • Age — metabolic rate drops roughly 1-2% per decade after age 20
  • Gender — men typically need 200-300 more calories per day due to higher average lean mass
  • Body size — taller and heavier individuals burn more calories even at rest

Tips

  1. A deficit of 500 cal/day equals roughly 1 pound of fat loss per week — do not go below 1,200 cal/day without medical supervision
  2. Be honest about your activity level; most people overestimate and should start with “lightly active”
  3. Recalculate every 10-15 pounds of weight change, since your calorie needs drop as you lose weight
  4. Pair this calculator with our Macro Calculator to turn your calorie target into a protein/carb/fat plan

Frequently Asked Questions

What is TDEE and how does it relate to calories?
TDEE (Total Daily Energy Expenditure) is the total number of calories your body burns in a day, combining your Basal Metabolic Rate (BMR) with calories burned through physical activity, digestion, and non-exercise movement. Your BMR accounts for 60-75% of TDEE and covers basic functions like breathing and circulation. TDEE is your maintenance calorie level -- eating above it causes weight gain, and eating below it causes weight loss.
How large should a caloric deficit be for safe weight loss?
A deficit of 500 calories per day results in approximately 1 pound of fat loss per week, which most health professionals consider a safe and sustainable rate. A milder deficit of 250 calories per day yields about 0.5 pounds per week and is easier to maintain long-term. Deficits exceeding 1,000 calories per day are generally not recommended without medical supervision, as they can cause muscle loss, nutritional deficiencies, and metabolic slowdown. Never drop below 1,200 calories/day for women or 1,500 calories/day for men.
What are maintenance calories and how do I find mine?
Maintenance calories are the number of calories you need to eat each day to keep your weight stable -- neither gaining nor losing. This calculator estimates your maintenance calories using the Mifflin-St Jeor equation multiplied by your activity factor. For more precision, track your food intake and weight for 2-3 weeks; if your weight stays stable, your average daily intake equals your true maintenance calories.
How much does activity level actually impact daily calorie needs?
Activity level has a dramatic effect on calorie needs. A sedentary 170-pound, 30-year-old male needs roughly 2,100 calories per day, while the same person at a very active level needs approximately 3,200 calories -- a difference of over 1,100 calories. The activity multipliers range from 1.2 (sedentary/desk job) to 1.9 (very physically demanding job plus intense daily exercise). Most people fall in the lightly active (1.375) to moderately active (1.55) range.
Should I track calories or macronutrients for weight management?
Calories determine whether you gain or lose weight, while macronutrient ratios affect body composition, energy levels, and satiety. For pure weight loss, a calorie deficit is sufficient. However, tracking macros ensures you get enough protein (0.7-1g per pound of bodyweight) to preserve muscle during a deficit, adequate fats for hormone health (minimum 0.3g per pound), and enough carbs to fuel your activity. Our macro calculator can help you convert your calorie target into a balanced macronutrient plan.

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